We have a combination of a powerful cardio movement, weight lifting, and a skillful cardio movement: Â we will start with Rowing 1000m. Â Set a pace and crank through it. Â Then, we will move on to rounds of deadlifts and double unders. Â The deadlift will be on the heavy side. Â That will tax your posterior system and make double unders a little harder than normal. Â Stay focused, keep your midline tight, and move fast.
CrossFit Alloy WOD for 1/7/2015:
Strength:
E2MOM:
Push Press
1, 1, 1, 1, 1, (90%)
MetCon:
For Time:
Row 1000m
then . . .
3 Rounds
10 Deadlifts (275/185)
50 Double Unders
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 1000m
then . . .
3 Rounds
10 Deadlifts (225/155)
40 Double Unders
Brass:
For Time:
Row 1000m
then . . .
3 Rounds
10 Deadlifts (185-155/125-105)
30 Double Unders or 90 Single Unders
Bronze:
For Time:
Row 750m
then . . .
3 Rounds
10 Deadlifts (135-115/95-75)
75 Single Unders